The Powherful Project
Welcome to The Powherful Project! 💜 We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves. We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you. Subscribe to hear more and if you related to this episode, please leave a review! Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn
Discovering your Identity, Slowing Down & Being Present
Welcome to the Powherful Project!
In this episode, we're thrilled to have Amanda Bisk, a former pole vaulter, as our special guest.
Amanda is a certified yoga and pilates instructor, coach, and runs an amazing online community called Fresh Body Fit Mind.
In this episode, Amanda shares her personal journey of self-discovery and how she learned to let go of her athlete identity and embrace her new strengths. She also dives into the benefits of yoga, slowing down, and mindfulness, and how these practices can improve your mental and physical well-being.
As a...
Female Hormones, The Pill & Gut Health with Faye Sheridan
Today we are joined by the incredible Faye Sheridan a Women's Integrative Health Practitioner & Menstrual Cycle Educator as well as an incredible human overall with an awesome journey!
We cover everything from
- Tracking your menstrual cycle
- Ovulation
- Femtek
- Oura Ring
- Coming off the Pill
- Contraception Pill pros & cons
- Gut Health
- Blood work
- Bikini Competition
- Dieting
- Bowel Movements & so much more
You can find out more about Faye & Cycle Sisters here:
https...
Overcoming Challenges & Discomfort with Briana Sorgiovanni
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
In this episode we are interviewing Brianna, V’s mindset coach.
We discuss:
- Stepping into your power
- How Bri stepped into her role and followed her passion
- How to start new things
- How to overcome challenges
- Benefits of discomfort
- Timeline-therapy
- Coping strategies
You can stalk Bri here: @br...
Nutrition Myths
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode we are discussing what we wish we knew about nutrition at the start of our journeys that would have saves us so much time and unhealthy behaviours with food! Let's debunk some common nutrition myths and misconceptions.
<...Managing Stress and Self pressure
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode we are discussing how you can manage stress, share our personal journeys of overwhelm and how we have learned to deal with stress and self pressure.
Follow us on socials for more content:
Kirsty...
Nutrition Basics - Nail the Foundations First
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this Episode we will show you how to nail your Nutrition Foundations.
We want you to stop focusing on the details and 1%ers and really establish a strong base to succeed and get you out of th...
New Year, New Me BS - Self Awareness & Taking Responsibility
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode we are discussing how to actually change behaviours, self talk and why the way you speak to yourself is so important. This will help you set yourself up for success and ensure the...
Fitness Lessons we wish we knew at the start of our journeys
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this Episode we will share 10 facts that we wish we knew when we started our fitness journey. We hope this will help you to achieve your goals faster and stop you from making the same mistakes that we made.
Follow...
Your Health and the Holidays
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode we are discussing staying healthy over the holidays. Our top recommendations to ensure you can enjoy yourself without falling off the wagon.
Follow us on socials for more content:
Setting goals and choosing experiences over expectations
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode we are discussing setting goals! We will share some tips and tricks on how you can set and achieve your goals next year and we will also get personal, sharing our own goals with you to keep accountable.
F...
Limiting Beliefs, Self Trust & Boundaries with Jasmine Kemp
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode we are interviewing Jasmine Kemp. She is an online business coach who helps women in an unconventional way, by primarily focusing on their mindset, by delving deep into their limiting beliefs and stories and helping them with their self-confidence, setting boundaries and building self-trust.
We w...
How to Track your Food and Use a Tracking App
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode we are discussing tracking your food and why it is an incredible tool to learn more about your nutrition and hit your goals!
Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn<...
Non Scale Victories
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode we are discussing why the scale is not always your best indicator of your progress. The scales can vary a whole lot depending on many factors like water retention, food you ate the...
Better Performance with the Right Recovery
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode we are discussing recovery and how you can enhance your performance with the right recovery strategies and tools. What is better a sauna or an ice bath? Or should you just focus on...
The Importance of Sleep
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode we are discussing sleep and why it is important to prioritise and some of the longer-term effects that being sleep deprived can have on your health and wellbeing. We also admit our own challenges with sleep!
Follow us on...
How to Lose Fat Safely
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode we are chatting about how to lose fat, in a safe, healthy and sustainable way. While fat loss doesn't always have to be your goal with your health habits, so many women start...
How to Get Enough Protein
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode we are discussing protein! We need protein to help build muscle, repair our bodies and support our energy. But sometimes it's hard to get enough in our day. In this episode, we will help you understand how much protein to...
Discipline vs Motivation
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode we are discussing the difference between discipline and motivation. Many women tend to wait until they feel motivated to start taking action. But this is a mistake and leads to constantly going in...
#weartheshorts Body Confidence with Sarah Conlan
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode, we are interviewing Sarah Conlan from the Strong Girls Club all about confidence, self love and self trust as well as her story and some amazing strategies to help you overcome negative self talk and the inner mean girl!
<...
Cardio Confusion
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode we are discussing cardio! Cardio is quite misunderstood and often overused by many women on their fitness journey. So we are exploring the different styles of cardio and helping you figure out kind may suit your lifestyle and goals best!<...
Confidence in the Gym
Welcome to The Powherful Project!
We are Kirsty and V (Wiebke), two female fitness coaches passionate about empowering women to feel strong and confident in themselves.
We will discuss all things fitness, nutrition, mindset and women's health and also interview expert guests to provide knowledge and actionable steps for you.
In this episode, we are chatting about getting confident in the gym, and our top tips to help make the gym your second home!
Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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